A pursuit to become a Registered Dietitian and to promote healthy living

Menu

Pancakes: Homemade Upgrade

Pumpkin is ultra high in nutrients. Each serving in this breakfast contains about 85% of the recommended daily intake of vitamin A, which supports supersharp vision and may lower your risk for certain types of cancer.

Dairy Double Take:

Don’t fear full-fat milk in small doses. It has higher levels of health-healthy omega-3 fatty acids compared to skim.

Smart Sap:

Pure maple syrup comes straight from the tree, which means it has zero artificial ingredients or added sugar. Check your label! The syrup you are currently using could be loaded with high-fructose corn syrup.

Go Nuts:

Pecans are rich in compounds called flavonoids, which can lower your risk for heart disease and decrease LDL (“bad”) cholesterol. Plus, they have belly friendly monounsaturated fats and more antioxidants than most tree nuts.

Pancake-House Arrest:

A stack of flapjacks from a chain restaurant can set you back 600-800 calorie, with many choices well over 1,000!

1 1/4 cups canned pumpkin

2 cups chickpea flour

2 eggs

1/2 tsp nutmeg

1/2 tsp cinnamon

1 Tbsp brown sugar

2 tsp baking powder

1/2 tsp baking soda

1 cup whole milk

1 tsp coconut oil

4 Tbsp organic maple syrup

1 Tbsp chopped pecans

Beat pumpkin with flour, eggs, nutmeg, cinnamon, sugar, baking powder, baking soda, and milk. Warm oil in a skillet over medium heat. Scoop 1/4 cup of batter at a time onto skillet. Flip pancakes when edges look cooked and bubbles form. Cook the reverse side for 1 to 2 minutes. Continue with remaining batter, making 12 to 16 pancakes. Top with syrup and pecans.

Behavioral Health Nutrition: #BHNstudents

Emotional eating is consuming food to mask or cope with emotions. Some eat when they are sad, depressed, stressed or anxious. Others eat because they are bored, lonely, or trying to fill a void. We even emotionally eat to celebrate personal successes, exciting news, or as a reward. We all emotionally eat from time to […]